10.22.11 SATURDAY "BIRDS OF A FEATHER" With a partner complete the following: 1mile Sled Pull…90/65/45 pounds 30 G.I. Janes For Time "Ants Marching" Post time,... Read More
Daily WOD
10.21.11 FRIDAY "LONG SLOW BURN" 21 Toes to Bar 21 Wall Balls…20/14 pounds 21 Pull Ups 1200m Run 15 Toes to Bar 15 Wall balls…20/14... Read More
10.20.11 THURSDAY "HAIRY KNUCKLE" 10-1 of: KB Swings…70/53 pounds Box Jumps…24/20" box For Time Coach Ty Post time and load to comments Stength: Deadlift from... Read More
10.19.11 WEDNESDAY "PECK DECK" 1000m Row then: 30…25…20…15…10 of: Ring Push Ups (chest to 25# plate) Sit Ups (butterfly) Double Unders For Time Matt Post... Read More
10.18.11 TUESDAY "BUCKET" 21…15…9 of: HSPU's… hands on 25's/hands on ground Squat Cleans…155/110 pounds For Time Bill Post time and load to comments Auxiliary: Reverse hypers... Read More
10.17.11 MONDAY "CUSTOMER APPRECIATION DAY" Here at CrossFit Explode we appreciate each and everyone of our athletes. To show our appreciation we would like to... Read More
10.15.11 SATURDAY "MARCHING ANTS" With a Partner complete: 4 Rounds of: 48 Thrusters…95/65 pounds 48 SDLHP's…95/65 pounds 100m Overhead Walk…95/65 pounds *One partner works at... Read More
10.14.11 FRIDAY "BRONX BOMBER" 2 Rounds of: 20 HSPU's…hands on 25/floor plates 40 Wall Balls…20/14 pounds…10/8 feet 60 Sit Ups (feet anchored by DB's) (top... Read More
10.13.11 THURSDAY "DOUBLE DOWN" 3 Rounds of: 100 Double Unders 12 Burpee Box Jumps…20/18" box 24 KB Swings…70/53 pounds For Time Explode Hoodies COMING SOON…... Read More
10.12.11 WEDNESDAY "CINDY" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats For Rounds and Reps **PR Board Worthy** …shit was a... Read More
10.11.11 TUESDAY "AGAIN FASTER WOD 2" 8min AMRAP of: 3 Snatch Complex…125/85 pounds (1 power snatch, 1 hang snatch n 1 squat snatch unbroken) 3... Read More
10.10.11 MONDAY "BEAST OF THE EAST WOD 5" 21…15…9 of: Calorie Row OHS…95/65 pounds Burpees For Time Beast of the East 2011 was a blast.... Read More
10.8.11 SATURDAY "ROPE A DOPE" With a partner complete the following: 20 Rope Climbs…15 feet then: 4 Rounds of: 12 Tire Flips 400m Run For... Read More
10.7.11 FRIDAY "BURN NOTICE" 1000m Row then: 50…40…30…20…10 of: Double Unders Air Squats Sit Ups (staight legs) For Time Had the food survey last... Read More
10.6.11 THURSDAY "BOAR'S HEAD" 6 Rounds of: 10 Hanging Squat Cleans…135/95 pounds 12 Ring Dips 200m Run 1min Rest For Time Max Post time and... Read More
10.5.11 WEDNESDAY "GOAT HERDER" 15min AMRAP of: 100m Sled Pull…135/95 pounds (done once) 25 Knees to Elbows 25 Box Jumps…24/20" box 25 Push Press…95/65 pounds... Read More
10.4.11 TUESDAY "GORILLA FART" 21…15…9 of: Chest to Bar Pull Ups OHS…135/95 pounds For Time Custom wheels Post time and load to comments Strength: 10min... Read More
10.3.11 MONDAY "LINDA" AKA- "3 BARS OF DEATH" 10-1 of: Deadlift…150% bodyweight/100% bodyweight Bench Press…100% bodyweight/75% bodyweight Power Clean…75% bodyweight/50% bodyweight For Time **PR BOARD WORTHY**... Read More
10.1.11 SATURDAY "CHA CHA" with a partner complete the following: 42…30…18 of: Thrusters…115/75 pounds Toes to Bar Hang Cleans…115/75 pounds Box Jumps…24/20" box (every minute... Read More
9.30.11 FRIDAY "BIG FEET" 20min AMRAP of: 2 Muscle Ups (sub 3 Pull Ups, 3 HR Push Ups) 4 G.I Janes 6 KB Swings…70/53 pounds... Read More
9.29.11 THURSDAY "TABATA TINGLE" tabata= 8 rounds of: 20sec work, 10sec rest Tabata Row for Calories 1min Rest Tabata Shuttle Touch…10m 1min Rest Tabata Sit... Read More
9.28.11 WEDNESDAY "RUNNING DIANE" 1200m Run 21 Deadlifts…225/155 pounds 21 HSPU's… 25/15 pound plates 800m Run 15 Deadlifts…225/155 pounds 15 HSPU's…25/15 pounds plates 400m Run... Read More
9.27.11 TUESDAY "LYNN" 5 Rounds of: Max Reps Body Weight Bench Press Max Reps Pull Ups For Total Reps Post body weight and total... Read More
9.26.11 MONDAY "THE CRUCIBLE" 5 Rounds of: 12 Power Snatches…115/75 pounds 12 OHS… 115/75 pounds (every min at the top of the min 2 Burpees)... Read More
9.24.11 SATURDAY "DOSY DUO" 4 Rounds of: 25m Partner Carry switch 25m Partner Carry 25m Bear Crawl (both partners) 25m Partner Carry switch 25m Partner... Read More
9.23.11 FRIDAY "HARD KNOCKS" 10 Rounds of: 5 Deadlifts…275/185 pounds 7 Chest to Bar Pull Ups 5 Burpees 1min Rest For Time Post time... Read More
9.21.11 THURSDAY "STILTZ" 30 Back Squats…225/155 pounds Run 1mile For Time Post time and load to comments Auxiliary: 100 Sit Ups for time ***GET... Read More
9.21.11 WEDNESDAY "DEJA VU" 6min AMRAP of: 400m Run (done once) 18 Wall Balls…20/14 pounds…10/8 feet 16 KB SDLHP's…70/53 pounds 14 Toes To Bar 12 HSPU's…25/15... Read More
9.20.11 TUESDAY "DECENDANTS" 5 Rounds of: Decending Row (500m, 400m, 300m, 200m, 100m) Decending Double Unders (50, 40, 30, 20, 10) Decending Burpees (25, 20,... Read More
9.19.11 MONDAY "SPEAL VS. KHALIPA" 1 Clean n Jerk…155/110 pounds 1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 Clean... Read More
9.17.11 SATURDAY "FIGHT GONE BAD 6" 3 Rounds of: 1min AMRAP of Wall Balls…20/14 pounds…10/8 feet 1min AMRAP of SDLHP…75/45 pounds 1min AMRAP of Box... Read More